If you are among those who are hostile to fat, it might be time to change the mindset. Not all fats are bad for us.
Fat is actually very important to create energy, helps you stay warm, as well as to produce cells and hormones.
"And the right kind of fat is also useful for the brain, heart, and the absorption of vitamins," said Isabel Smith, RD.
Therefore, we must be able to distinguish between good fats and bad. Which had to be removed and which should enter into our diet.
Trans fats = Poor
"Trans fat is a type of fat which, according to nutrition experts do not you eat," said Lisa Moskovitz, R.D., CEO of NY Nutrition Group.
Most trans fats in our diet comes from adding hydrogen to vegetable oil to make it more solid vegetable oil.
A mix of both produces fully hydrogenated oils and partially hydrogenated.
These oils are often used in processed foods, such as fast food, peanut butter, crackers, candies, chips, muffins, cookies in containers, margarine, and even bread.
Trans fats can raise levels of bad cholesterol (low-density lipoprotein or LDL) in your blood, lower levels of good cholesterol (high-density lipoprotein or HDL) and bad for your heart, says Moskovitz.
The best way to avoid it is to avoid products on the packaging says "hydrogenated (hydrogenated)" or "partially hydrogenated (partially hydrogenated).
Saturated fat = Not too bad
Such as trans fat, saturated fat generally solidifies at room temperature (with the exception of palm oil and coconut oil). They are found in fatty meats, butter, milk fat, cheese, sweets, and fried foods and processed foods.
"Saturated fats can affect blood cholesterol levels more than the actual cholesterol," says Moskovitz.
High levels of blood cholesterol can clog the arteries, even potentially lead to heart attack or stroke.
"The study found that saturated fat is not as dangerous as we thought all along," said Smith. "We can still eat them within certain limits."
Guidelines from the American Heart Association (AHA) says that women should eat saturated fats to no more than seven percent of total daily calories recommended.
If your daily requirement of 2,000 calories, meaning that the maximum limit of saturated fat should be consumed is about 16 grams, or 140 calories.
If you already have high cholesterol levels or a history of heart disease, this limit should be lowered to five to six per cent (around 120 calories or 13 grams in a 2,000 calorie diet).
Polyunsaturated fats = Good
Polyunsaturated fats there are two types: omega 6 and omega 3. Both can help reduce levels of bad cholesterol (LDL).
Experts recommend Omega-3 ratio is at least five times more than Omega-6. Therefore, consume Omega-3 is more often to ensure adequate these ratios.
Omega-3 is found in fatty sea fish, such as salmon, tuna, and tuna. Also plentiful in walnuts and flaxseed.
Monounsaturated fats = Very Good
Monounsaturated fats can be found in the nuts, seeds, avocados, and most vegetable oils, such as olive, safflower, sesame, flaxseed, grape seed, and canola oil.
Monounsaturated fats can not only help reduce levels of bad cholesterol, but it can also increase the levels of good cholesterol, says Moskovitz.
So how much fat should I eat?
Calories derived from fat should not exceed 30 percent of total daily calories recommended.
High-fat foods are also high in calories, one gram of fat provides nine calories. Compare with one gram of carbohydrate produced four calories.
If you're trying to lose weight, Moskovitz and Smith recommend that you consume no more than 60 grams of saturated fat per day.